CrossFit Boro – CrossFit
L2 Skill/Strength
A1- 4 X 10 LANDMINE HALF KNEELING PRESS
**REST 30 SEC
A2- 4 X 8 GLUTE HAM RAISES
**REST 30 SEC
Warm-up
Partner hanging T-spine mob
3 rounds:
4 Kipping swings (last 2 rounds → pullups)
6 FS
8 Push jerks
A: 1 CLEAN GRIP DEADLIFT + 3 SEC LOWER TO THE KNEE + 1 HANG SQUAT CLEAN+ 1 FRONT SQUAT + 1 PUSH JERK (BUILD TO HEAVY COMPLEX IN 12 MIN)
B: Metcon (Time)
FOR TIME
10 ROUNDS
1 ROUND OF CINDY
5 D BALL TO SHOULDER
RX: 120/80
SCALED: 80/50
Mobility
Couch stretch
Serratus smash on roller
Conditioning
8 X 250M ROW
1:1 REST EXCEPT 4 MIN BT ROUNDS 4 AND 5